A number of factors come into play regarding workouts to tone your lower body. If there is fat on top of your muscle, the toning will not be visible until the fat is gone. While everyone has the ability to tone a particular muscle, genetics play a huge role in how much muscle definition you will receive from working out. Refueling your body after exercise will also be key in muscle tone and development.
Deadlifts for a Toned Backside
This particular variation is a single-legged deadlift to help you focus on one side at a time. Hold a dumbbell in each hand at your side and stand with your legs hip-width apart. Hinge forward on your hip, extending your left leg behind your body and keeping your right leg slightly bent. When your body is parallel with the floor, and your arms are extended in front of your chest, push through your hips and raise your body, bending and bringing your left knee to your waist. Reverse and repeat for the desired repetitions before switching legs.
Squat Stars to Sculpt Thighs
Stand with your feet shoulder-width apart and your hands clasped in front of your chest. Lower your glutes until they are parallel with the ground, keeping your weight in your heels. Do not arch or round your back. Drive through your heels and jump as high as you can, extending your arms and legs up and out, forming a five-point star with your body. Bring your arms down and your legs to shoulder-width apart as you land. Repeat for desired repetitions.
Cover the Calves Three Ways
The three-way calf raise will allow you to hit different parts of your calf muscle with the same exercise. Rest the balls of your feet on the edge of a step. Face your feet forward and set your legs hip-width apart. Stand on your toes by extending your body upward through your calf muscles. For the second way, turn your toes inward 45 degrees and repeat the above motions. For the third way, turn your toes 45 degrees outward and repeat the same motions. Perform desired reps and sets for each position.
Plyometrics for Defined Glutes
The quick, jumping movements in the plank straddle hop will help tone your backside and your core. Start with your elbows and toes touching the ground. Keeping your elbows below your shoulders on the ground, squeeze your core and hop your feet out to the sides. Hop your feet back in and repeat as fast as you can for the desired time or repetitions. To make this harder, rotate your elbows outward and do a pushup when your feet come back together.
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